![]() A decrease in calories will stimulate the use of body fat for energy and the workouts will remain high effort, but the intensity will be increased as high intensity interval training and cardio are introduced to increase daily calorie burn. The cutting phase can range from 8-12 weeks depending on the amount of body fat you need to shed. This phase can last as long as needed until achieving the desired muscle mass. Ensuring proper muscle repair in this phase is paramount for effective muscle growth. This is also when you will lift to maximum efforts with low rep counts of 4-8 with longer rest periods between sets. Bulking requires a slight increase in calories focusing on protein and carbohydrates as the building blocks of muscle tissue. The total process of competition prep can take 12-16 weeks or longer depending on the athlete’s starting point. You cannot combine these as one requires a calorie surplus and one requires a calorie deficit. The two phases in a bodybuilding program are the bulking or hypertrophy phase and the cutting phase. How you train and how you fuel and repair your body will determine how long it will take to achieve your goal of stepping on stage! Bulking Versus Cutting Successful bodybuilding prep requires proper nutrition, attention to detail, and consistent precision with both training and nutrition. This article takes a deep dive into the diet required for a female bodybuilding program. Our nutrition determines how our bodies will perform. It is also the literal lifeblood of the human body. The correct fuel for the body will support daily activities, promote tissue repair, and support higher intensity. The diet is, just like with any type of training, 80% of the success of the program. The process of getting to the competition stage is a long one and requires great attention to detail. The spirit of competition, the intensity of training, and the excitement of stepping on stage draw many competitors back repeatedly. ![]() The sport of women’s bodybuilding has grown tremendously over the past two decades.
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